Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 14, 2018:

	activity	#	time	miles		km		+m
	orienteering	3	4:00:20	17.44	(13:47)	28.07	(8:34)	494	16c
	cross training	7	2:39:00
	running	5	2:10:23	16.06	(8:07)	25.85	(5:03)	268
	swimming	3	1:40:00	0.34		0.55
	Total	11	10:29:43	33.84		54.47		762	16c
averages - sleep:5.3

2:30

0:00

» now

Sunday Jan 14, 2018 #

running warm up/down 9:31 [1] 1.64 km (5:48 / km)
shoes: Salomon ||v|| X 4

cross training warm up/down 10:00 [3]

orienteering race 2:10:40 [3] 14.17 km (9:13 / km) +180m 8:40 / km
shoes: Salomon ||v|| X 4

Well, this was... an adventure. Almost an entire hour of lost time. Hit every control until 9 pretty ok, and was sure I would go under 10 per k. But then had issues thinking I somehow overshot 9 and ended up wandering around for a few minutes until I figured it out and located the (well-hidden) control. And then 10... jeezums. Somehow ended up going up the wrong stream (I literally do not remember seeing the other one), and attacked as planned... but of course, the control wasn't there, and nothing added up in my brain. The GPS track says it all. Finally got my bearings by getting to the road (after heading the wrong way off my compass first, ugh), then attacking off the clearing. 11 was also a mess, should have exited 10 of a precise bearing, but didn't and ended up with a major parallel error. 12 was less gross, caught myself quickly, but still bleh. Everything after that went smoothly but good god that was a horrid race.

Issues: lack of focus, parallel errors, NOT USING COMPASS

Routegadget: http://www.gaorienteering.org/Local_Events/gadget/...

Red Sunday - Splits

Saturday Jan 13, 2018 #

running warm up/down 6:55 [1] 1.07 km (6:28 / km)
shoes: Salomon ||v|| X 4

cross training warm up/down 10:00 [3]

orienteering race 1:26:32 [3] *** 10.07 km (8:36 / km) +190m 7:51 / km
16c slept:7.0 shoes: Salomon ||v|| X 4

Day 1 race. Attackpoint calculates 16 minutes lost, and I agree. Did not run great, but apparently I placed decently so there's that. Biggest mistakes occurred on 10 and 11, with lack of a good attackpoint and bad map contact being the main issues there. Lots of little dumb errors here and there. 6 was frustrating because I somehow thought it was a good idea to scale the hill instead of going around it, which was slow. Anyways. Could have done much better.

Routegadget: http://www.gaorienteering.org/Local_Events/gadget/...

Red Saturday - Splits

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018

Note

21 credit hours on top of everything else is gonna kill me

C • Coffee 1

5 AM

swimming 25:00 [3] 0.55 km (45:27 / km)
slept:3.0

Pool was packed. Couldn't do as much as I wanted to because of how many damn people I was sharing the lane with, and how much slower they were going. Ended up doing this:
100m free w/u
25 fast/25 ez
50 fast/25 ez
75 fast/25 ez
100 fast/25 ez
And back down.
End with 25 m c/d, 2 min tread, and exhalation drills

Thursday Jan 11, 2018 #

7 AM

swimming 45:00 [3]

Survival swim. 5 minute swim pre-test (270 yds... could do a helluva lot better), then working on Survival Gate 1

4 PM

cross training (abs) 10:00 [4]

orienteering 23:08 [3] 3.83 km (6:02 / km) +124m 5:12 / km
shoes: Saucony Freedom ISO

On-post sprint. Hella slick. Wiped out a lot.

Wednesday Jan 10, 2018 #

7 AM

cross training (Lift) 55:00 [3]

Warmup routine from last time

Upper-body wkout:
1. DB Squat Jumps @ 10lbs, 4 x 6
2. Deadlift: 72.5% (165#) x 8, 77.5% (180#) x 6, 82.5% (190#) x 4
3a. Hyperextensions: 3 x 15 w/ 25-35# plate
3b. Russian Twists: 3 x 20 w/ 25-35# plate
4. 1 mile row for time. 6:58.

4 PM

running 42:24 [3] 5.24 mi (8:05 / mi) +143m 7:28 / mi
shoes: Saucony Freedom ISO

Delafield loop with the team

Tuesday Jan 9, 2018 #

7 AM

swimming 30:00 [3]
slept:5.0

First Survival Swim class (eek!). In the High level class (even more eek since I haven't stepped foot in a pool since my stress fracture). Did 150 yd assessment, I think 2:30, not as bad as expected but very very rusty. Then buoyancy drills and stuff. I gotta work on breath control cuz I get panicky easily.

C • breath control 1

4 PM

cross training 10:00 [4]

Gino's Abs

running warm up/down 13:30 [2] 1.72 mi (7:51 / mi)
shoes: Saucony Freedom ISO

running hills 7:51 [4] 1.05 mi (7:29 / mi) +110m 5:38 / mi
shoes: Saucony Freedom ISO

5 x MSE hill sprints with jog down and <120 sec break. Paced off Sam, which was a good idea. Felt mostly consistent and strong. 1:33, 1:35, 1:35, 1:37, 1:31

running 7:22 [1] 0.84 mi (8:46 / mi)
shoes: Saucony Freedom ISO

Jog down

Monday Jan 8, 2018 #

7 AM

cross training (Lift) 1:00:00 [4]
slept:6.0

A. Warm-up:
Foam roll
Supine Bridge (10x)
Split Stance Dynamic Adductor Mobilization (10x)
Quadruped Extension-Rotation (10x)
Rocking Ankle Mobilization (10x)
Scapular Wall Slides (10x)
Walking Spiderman with Reach and Hip Lift (10x)
High Knee Skips (40yd)

B. Upper Body Wkout
1. Bench Press: 72.5% x 8 (100#), then x 6, 82.5% x 5 (110#)
2. Flat DB Press: 2x Max Reps @ 35#
3a. Seated Cable Rows: 4 x 15 @ 85#
3b. Cable Triceps Pushdown: 4 x 15 @ 30#
4a. DB Shrugs (2 sec Hold): 3 x 15 @ 40#
4b. DB Lat Raise: 3 x 15 @ 10#
5. BARBELL COMPLEX (deadlift, bent row, hang clean, push press, back squat): 2 sets, 10 reps of each exercise

4 PM

running 42:50 [3] 5.53 mi (7:45 / mi) +15m 7:41 / mi
shoes: Saucony Freedom ISO

First O-Team practice of 2018! Eased it in with a snowy Cragston run.

cross training (Abzzz) 4:00 [4]

C • Abzzz 2

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